Carbohydrates Lecture 4 HLTH 120N

Objectives Differentiate between simple and complex carbohydrates Know the simple and complex sugars and their respective enzymes Differentiate between soluble & insoluble fiber; know fiber requirements Identify which hormones are present with high or low blood sugar Understand ketosis and how to prevent it Know differences between Type I and II diabetes Form an opinion on artificial sweeteners

What are Carbohydrates? Made of 3 atoms: In food, comes from _________ Main energy source for ___________ Most abundant form is ___________

Why do we need carbohydrates? Daily activity The brain Red blood cells To spare protein

What is simple? What’s Complex? Green peas Potato Pear Whole-grain bread Raspberries 100% fruit snacks Gushers fruit snacks Black beans Sweet potato Cocoa Puffs cereal Angel hair pasta Fiber One cereal Banana Broccoli Chickpeas Rice Popcorn Cranberry juice Oatmeal Corn

Simple Carbohydrate Sugars

Monosaccharides Glucose – most abundant & preferred by brain Fructose – Fruit sugar w/ sweetest taste – Processed additive: Galactose – Does not occur alone Ribose – Very little in foods – In genetic material

Disaccharides Lactose – Glucose + Galactose Maltose – Glucose + Glucose – Result of fermentation Sucrose – Glucose + Fructose honey, syrup, refined into sugar

Disaccharides are attached by a bond in nature β- bond α- bond

Complex Carbohydrates Oligosaccharides 3-10 linked mono-saccharides Polysaccharides 100’s or 1,000’s of glucose’s linked

Oligosaccharides Raffinose – Beans, cabbage, sprouts, broccoli, whole grains Stachyose – Beans, legumes No enzyme! Pass into large intestine undigested

Polysaccharides - Starch Digestion – broken into many glucose molecules Amylose: straight chain Amylopectin: highly branched Resistance starches – Linked by β- bond – Ferment into butyrate

Polysaccharide - Fiber Gives plants structure Dietary fiber: non-digestible plant material Functional fiber: Added to foods or making up fiber supplements Cellulose, psyllium, guar gum, pectin, etc.

Soluble Fiber Forms a gel when wet Fermentable Helps CVD & Type 2 Diabetes Found in: Pectins, gums, mucilages – Thickeners, stabilizers, gelling agents

Insoluble Fiber Does not dissolve in water Non-viscous & not fermented Found in: Promote regular bowel movements – constipation & risk of diverticulosis Lignins, cellulose, hemicellulose

Carbohydrate Digestion

Mouth – Chewing – Salivary amylase breaks polysaccharides Stomach – no carb digestion! Small Intestine – Disaccharides  Monosaccharides With maltase, sucrase, lactase

Carbohydrate absorption Active Transport – Glucose – Galactose Facilitated Diffusion – Fructose – Stays in S.I. longer, brings water in Blood sugar rises ________

Carbohydrate transport to liver First, Fructose & Galactose  glucose If needed, released to blood for ________ If not, stored as __________ in the liver & muscle – Liver ~70 g, muscle ~120 g – What about athletes?

The fate of fiber Fiber moves into the _________________ Here, bacteria ferment certain fibers – Products are gas and fat! – Short Chain Fatty Acids are produced Used by large intestine’s cells for energy

Lactose Intolerance Insufficent lactase is produced Symptoms: Some born with an intolerance _____ of the world’s population will develop Glucose & Hydrogen tests

Hormones - Glucose Regulation Insulin – Present when blood glucose is ______ – Activates cell transporters Glucagon – Present when blood glucose is ______ – Stimulates conversion of glycogen to glucose – gluconeogenesis

Epinephrine/Norepinephrine – Active with blood glucose – glycogen breakdown & gluconeogenesis – Fight/flight reaction needs energy! Cortisol – When blood glucose is. – gluconeogenesis & use of glucose Growth Hormone – When blood glucose is. – glucose uptake & FA use

What increases the likelihood of these conditions? Renal disease Blindness Low Circulation Amputation of extremeties Seizures Stroke Heart Disease Ketoacidosis

What is Diabetes? 11 % of Americans have been diagnosed with Type II (formerly called adult onset) – 35% are pre-diabetic – Up to 5.7 million cases are undiagnosed

Type I The body cannot produce enough insulin – Excess glucose _________________ – Confusion, lethargy, & breathing problems Why? Average diagnosis age: – Infants & adults less common Genetic Link – Autoimmune? Blood glucose monitored & insulin injected

Type II Body’s cells are resistant to insulin – Pancreas secretes increased amounts to deal with ______________________ – Result is impaired fasting glucose – Pancreas becomes incapable of secreting insulin – Blood Glucose is dangerously high Insulin insensitivity Pancreas is not producing

Type II - causes Most common cause: ___________ 80-90% of diabetics Genetics Poor diet Inactivity

Type II - treatment Lose weight – 5-10% of body weight Controlling carbohydrate intake – Avoid alcohol, which causes __________________ Regular exercise most effective Oral medications – Increase insulin sensitivity – Decrease glucose production by liver Insulin injections

Hypoglycemia Fasting blood glucose is ___________ May be excessive __________ production If diabetics inject too much insulin 1-4 hours post meal – Shakiness, nervousness, anxiety, sweating, headaches, weakness, irregular heartbeat Treatment -

Low Carb & Ketoacidosis Ketosis: the breakdown of _____ to produce ketones Ketones suppress appetite, cause dehydration and acetone breath Excessive ketone production = ketoacidosis – We need ____ g/day of carbohydrate to prevent – What happens with too much acid in the body?

Health Benefits of Complex Carbs Nutrients – vitamins & minerals Fiber – Likely reduces the risk of colon cancer – Prevents hemorrhoids, constipation, and other intestinal problems – Reduces the risk of diverticulosis – Reduces the risk of heart disease – May enhance weight loss – May lower the risk of type 2 diabetes

What should we eat? Carbohydrates should be high in fiber, whole grain, and unprocessed Most Americans eat too many simple Diets high in simple sugars – Can cause tooth decay – May impact cholesterol – Contribute to obesity and diabetes Added sugar intake should be <150 calories/day for adult men and <100 calories/day for adult women – Per the American Heart Association (AHA)

Most American eat too little complex carbs – Average 2 servings total of fruits and vegetables Refined grains – Stripped of fiber Some are enriched Lost nutrients added back Others are fortified New nutrients added

How much fiber? 14g for every 1,000 calories 50 g/day or more may be too much Sources: “whole grain”– not just “wheat” Fresh fruits/veggies… or frozen! Legumes – peas, beans, lentils Canned?

Sweeteners Nutritive Sweeteners – Honey, sugar, fructose – Sugar alcohols Non-nutritive Sweeteners – ADI: _____________________ – Amount a person can consume per day for a lifetime without adverse effects

Saccharin Sweet n’ low 300x sweeter than sucrose Causes bladder cancer in rats – 20 years of research on humans National Toxicology Program removed it from the list of products that may cause cancer No ADI is set

Aspartame Equal and Nutrasweet Phenylalanine + aspartic acid 200x sweeter than sucrose ADI: 50 mg/kg/day – Kids may exceed on poor diet Who cannot consume it? Common side effects:

Sucralose aka Splenda Cl atoms replace H and O on sucrose 600x sweeter and can be heated ADI 5mg/kd/day – 340 mg for 150 lb person – 1 packet has 12 mg